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MONDAY 161219

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Hollow Rocks

Group….

Banded Shoulder and Lat Stretch

Bear Crawl Down

Butt Kickers Back

 

On the Eighth day of Christmas our coaches gave to us….Muscle Ups…..get ready to fly!

14 minutes of skill work on Muscle Ups.

 

Fitness:

Four sets of:

30 seconds of Assault Bike @ 95+% effort
Rest 90 seconds

60 seconds of Strict Pull-Ups
(alternate between supinated and pronated grips each set)
Rest 60 seconds

Score is Calories plus reps

Performance:

CF Open workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups
50 wall-ball shots
100 double-unders

 

Mobility:

Roll Lats

Roll Posterior

LAX to Plantar Fascia

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